Pumpkin Surprise

Pumpkin Surprise
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 111.8
  • Total Fat: 1.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 305.5 mg
  • Total Carbs: 23.4 g
  • Dietary Fiber: 6.9 g
  • Protein: 4.4 g

View full nutritional breakdown of Pumpkin Surprise calories by ingredient
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Vegan, highly nutritious, filling and easy to make Vegan, highly nutritious, filling and easy to make
Number of Servings: 4


    1 medium onion
    1 medium sweet potato
    1 small cauliflower (300grams)
    250 grams of fresh or canned pumpkin
    6 shiitake mushrooms
    1 sweet red pepper
    8 small banana peppers (150 grams)
    3 cups of water
    1/2 cup of spaghetti or marinara sauce
    1 tbs fresh ground pepper
    1 tbs sea salt
    1 tbs basil flakes


Makes 4 servings: 1.5 cups each

NOTE: If using fresh pumpkin you can keep the skin (green skinned type--otherwise known as butternut squash).

1. Thinly slice/chop the potatoes and pumpkin so that they will quickly soften while cooking.
2. In a large pot, pour in the 3 cups of water and add the chopped pumpkin, onion and potatoes.
3. Let the pumpkin, potatoes, and onions simmer on low while you chop the rest of the vegetables.
4. When the potatoes and pumpkin become soft--about 15 minutes--add the mushrooms and continue to simmer for 5 minutes.
5. Then add the red and green peppers, spices, and spaghetti sauce. Stir and continue to simmer for 10 minutes.
6. Add more water if you like to reach the desired texture. I like the potatoes and pumpkin to be slightly pureed in consistency. Just stir it around gently.
7. Serve hot with bread or rice.

You may add any other vegetables you like such as corn, carrots, broccoli, spinach, lentils, beans, etc. Also feel free to change, add more or less of any of the above ingredients.


Number of Servings: 4

Recipe submitted by SparkPeople user *SIDNEY*.

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